A gentle stretching routine can be an effective in relieving back pain, as long as you’re in a range of motion that is pain-free. As your body gets used to the new workout it can temporarily increase pain. However the pain should diminish quickly.
Stretching for Upper Back
Start on all fours, placing your hands in a straight line, shoulder-width apart. Keep your hips moving forward as you stretch backward, arching the lower back (cat stretch).
Stretching the muscles in the lower back will alleviate back pain and prevent further injury. It can also improve your posture, which is essential for your overall health, and also to prevent a dowager’s hump.
Lay on the floor flat with your knees bent, and feet flat. Then, you can lift one of your legs towards your chest until you feel a relaxed stretch. This stretch targets the piriformis muscles which can reduce lower back pain as well as tightness in the buttocks region.
If you’re flection sensitive, which means that leaning forward causes discomfort, start this stretch with a small gentle arc. You can increase the amount as your back becomes stronger. Always practice these stretches on a clean, hard surface. If you feel any discomfort, stop exercising and consult with a doctor or physical therapist. To reap the greatest benefits, try to stretch for at least 60 second each day.
Essential Stretches for the hips, that help the lower back
Stretching the hips helps loosen the lower back. Adding hip-opening exercises to your stretching routine can improve your posture as well as increase flexibility within the spine, says Jamie Costello M.S.C, the fitness director of Pritikin’s Longevity Centre + Spa in Miami.
The cat-cow is among the most popular back stretches. It improves flexibility and mobility while targeting muscles in the hips, shoulders and the spine. This exercise is safe for the majority of people and can be done at a desk, but make sure to keep the stretching within the range of comfort.
Relax on your back with both knees bent. Rest the bottom of each leg on the floor to provide support. Slowly move your right leg to touch the outside of your left knee while lowering your body towards the floor.
Embracing Balance and Mobility: The Role of Outer Thigh Stretching
Extend your thighs to the outside to loosen your hips and lower spine are tight. The muscles of the thigh’s outer are referred to as the abductors. they help move your legs to the side and help stabilize the pelvis. Attach your fingers to the knee while lying on your back. Bring the leg up towards your upper body and you will feel a soft stretch in the back of the leg. Do this for 30 to 60 minutes and repeat the exercise on the other leg.
The exercise is gentle and extends to the front of the upper thigh. You may feel uncomfortable at first but do not go beyond what you are comfortable with. Stop exercising immediately if feel a tingling or sharp pain. Consult your doctor.
This video will aid you in completing your stretches even if you have a short time. Cassy Ho’s catchy tunes and quirky personality make this workout fun to follow.
Building Upper Body Strength: Exercises for Arms, Triceps, and Lower Back
You might stretch your arms when reaching to put your wallet in your pocket or to tie your bra but you can also stretch the muscles that help keep your back straight. Experts advise against over-stretching or stretching the same muscle group repeatedly. This could damage these delicate muscles. Litzy states that bouncing when stretching can cause injury to these muscles.
To stretch your triceps, bend one arm above your head, pointing your fingertips toward your shoulder blades. Grab the back of your elbow with the other hand. Keep this position until you feel a slight stretch across your chest and shoulders. Repeat on the opposite side of your body. This stretch can increase circulation in your wrists and forearms. This stretch can also improve your posture. The deltoid muscle is a triangular musculature at the top of your shoulders. this stretch can help loosen it up and ease some lower back pain, as well.